I am currently training 6 times a week.

I do 3 weight sessions and 3 intense cardio sessions.

I weigh 15 stone.

I eat breakfast at 9am, lunch at 12am, a yogurt and nuts at 3pm, a protein/ carb drink after my workout at 7pm and then pasta and chicken at 8pm.

I don't drink or eat fatty food/ junk food. I pretty much eat well but I still have around 7lb of fat I need to shift.

Everywhere I read says somebody of my size should eat 2500 - 3000 calories a day but I currently eat 2500. If I go above this I seriously put on the weight.

Therefore, the only reason why I can think why I'm not losing weight is because I am simply eating too much (even though its good stuff).

But I find if I eat any less, I do lose body fat but I also lose muscle.

Can anyone give me a diet plan for 15 stone guy looking to tone up or any advice?

i think the best thing to do would be to go to your doctors, most surgerys have a diet/nutritoinist type person that do certain days and they would be able to give you a full assesment then tailor a programme to suit you your lifestyle and your needs. :)

i think the pasta late at night is doing you in mate.. its a carb so it slow release.

It doesnt matter when you eat food, its a simple equation cals in - cals burnt. Concentrate your weight sessions on major muscle groups then they keep burning fat after exercise and do slower less intense cardio. Use a heart rate monitor to stick in fat burning zones..

Good luck

This is what we specialize in - go onto our website www.getphysical.co.uk We've hepled bodybuilders get into to competition shape. We know how to get the right balance between diet and training, which is what you need to do.
NB In Sept we will be starting bodybuilding/weight training seminars which will cover training techniques, diet etc. We will be doing this with Del Galoway, the current NPA Mr Britain - so watch this space! In the meantime, why not give us a call.

Paul & Ann

HI student,

Without knowing your exact routine on a daily basis.

with what you have wrote in your description, the negatives i can see staright away would be.....

*You need to eat more often and smaller (at least 6 times a day)
* try not to eat carbs late at night, the protein carb drink is k after workout becasue this is replacing the energy levels lost during training. I wouldnt be eating the pasta and chicken at 8 at night. by al means eat a meal but make sure its high in protein and not carbs as this will help your body repair itself during sleep.

*You train to much... Your body needs time to rest and recuperate.
* and the whole calorie issue.... this is person dependant, what suits one person doesnt mean it suits the other. you should intake the calories that suit your body type. especially if your trying to lose weight.

whatever is said here is just general info, but like i say what suits one person isnt what suits another. If you want anymore info please ask.

Thanks

Try drinking green tea 3 times a day, if you can stomach it. I tried it was dubious at first but it helped me shift some fat.

HI student,

Without knowing your exact routine on a daily basis.

with what you have wrote in your description, the negatives i can see staright away would be.....

*You need to eat more often and smaller (at least 6 times a day)
* try not to eat carbs late at night, the protein carb drink is k after workout becasue this is replacing the energy levels lost during training. I wouldnt be eating the pasta and chicken at 8 at night. by al means eat a meal but make sure its high in protein and not carbs as this will help your body repair itself during sleep.

*You train to much... Your body needs time to rest and recuperate.
* and the whole calorie issue.... this is person dependant, what suits one person doesnt mean it suits the other. you should intake the calories that suit your body type. especially if your trying to lose weight.

whatever is said here is just general info, but like i say what suits one person isnt what suits another. If you want anymore info please ask.

Thanks

thanks for your advice (plus everybody elses!)